Dec. 1, 2011

Next week will be the start of another new phase of training.  In the strength program we are starting to narrow our focus and get closer to the pot of gold at the end of the rainbow.  Conversion phase to power, big weight and explosions is just on the horizon.  Keep training hard!
Over the past 2 weeks, we have seen an influx of Conquest members and individuals seeking to advance their levels of fitness and health.  It is good to see, and encouraging to know, that people are still looking to get started.  I have and always will say that the hardest thing is to walk through the door the first time.  After that, everything falls into place.  It's never too late to make a change.  Get started today

Program 1 - Tabata Routine Week 3 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 - Strength
Upper Two
A1 Single Arm Overhead Rope Tricep Extension 3x8-10 (3,1,2,1)
A2 Shoulder Side Lateral Raise 3x6-8
B1 Dips 4x8-10 (3,1,1,1)
B2 Cuban Press 4x10-12
C1 Shrugs 5x8-10 (3,3,1,3)

Program 3 - Conquest
A.Deadlift 5-4-3-2-1
B. 21-15-9
Sumo Deadlift High Pull 95/65
Wall Ball Shot 20/14 12' line

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